How to do the Cable Single Arm Lateral Raise
Primary: Side Delts · also works Traps.
The Cable Single Arm Lateral Raise is an isolation exercise primarily targeting the shoulder muscles, specifically the deltoids. Using a cable machine allows for consistent resistance throughout the movement, providing a unique challenge compared to free weights. This exercise can help improve shoulder strength, stability, and can contribute to improved aesthetics of the shoulder region.
Step by step
- 1
Attach a single handle to a low pulley on a cable machine and stand with your right side facing the machine.
- 2
Grasp the handle with your right hand and step away from the machine until there is tension on the cable.
- 3
Stand up straight with your feet shoulder-width apart, your left hand on your hip, and your right arm extended across your body.
- 4
Slowly lift your right arm to the side until it's at shoulder height, keeping a slight bend in your elbow.
- 5
Pause briefly at the top of the movement, then slowly lower the handle back to the starting position.
- 6
Complete the desired number of reps before switching to the left arm.
Coaching cues
- Keep your core engaged and maintain good posture throughout the exercise.
- Avoid using momentum to lift the weight; focus on using your shoulder muscles to perform the movement.
- Control the movement on the way down to maximize muscle engagement and reduce the risk of injury.
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Cable Single Arm Lateral Raise alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Cable Single Arm Lateral Raise work?
Primary: Side Delts. Secondary: Side Delts, Traps
How many sets and reps of Cable Single Arm Lateral Raise should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Cable Single Arm Lateral Raise?
Same movement pattern, different equipment: Cable Lateral Raise, Cable Crossover Lateral Raise, Arm Circles, Band Lateral Raise, Band Upright Row, Dumbbell Lateral Raise.
Is the Cable Single Arm Lateral Raise good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.